WORKOUTS FOR PULLER STRENGTHBy doing a mixture of puller strength exercises, you are able to improve your capacity for working in that functional arc if needed. The bent-over row is the best option here as it targets mainly the upper back, especially lats that are vital to being able to perform a pull-up.
Bent-Over Row Technique:
Setup: Stand with feet hip-width apart and a dumbbell in each hand; hinge at the hips so that your torso is about 45 degrees to the floor, making sure knees are soft.
Perform: Bend your arms, pull your elbows up and back until you reach the apex; Make sure to pinch your shoulder blades at the top of the movement.
Reps: Return the weights back down and again do it for 10 reps, perform this exercise in 3 sets.
Adding this exercise to your workout can dramatically help you increase pull strength. Nonetheless, it is also good to incorporate other assistance exercises as scapular pull-ups, negative pull-ups and lat pulldown for a complete workout of involved muscles.
More Potential Exercises to Try
Death to Scapular Pull-Ups: Building a Base of Strength
Jump to the top position of a pull-up and slowly lower yourself down (negatives) for time under tension.
Lat Pull-Downs: On a machine, perform the pull-up motion with variable resistance.
Work On Consistency and Progressive Overload.pull-up strength training (ad)axis Start with fewer reps or lighter weights and slowly increase those as you get stronger, always maintaining good form.
In the end, getting your first pull-up will require patience and a holistic strength-training regiment that focuses on both building upper body strength as well as maintaining core stability.